CrossFit Altius – CrossFit


:30 Seconds

Medicine Ball Foot Taps

Push-up to Down Dog

Medicine Ball Deadlifts

Active Spidermans

Squat to Medicine Ball

Active Samson

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Handstand Negatives (10×1)

Kick up on wall to start. Set body tight and start to lower. Slowly lower at a rate of 4 seconds until had touches mat. Kick up and repeat.

Handstand Holds (Max effort x 2)

Facing into or away from wall

Deadpool (Weight)

On the 3:00 x 7 Rounds (21 Minutes):

21 AbMat Sit-Ups

21 Medicine Ball Squat Jumps (20/14)

7-6-5-4-3-2-1 Deadlifts
*We will score the last deadlift weight used.

* Athletes have the option to climb in weight across the rounds or stay at a challenging weight throughout. Round 1 is 7 deadlifts, round 2 is 6 deadlifts and so on. These should all be loads that are challenging, but unbroken.

Cool Down

Banded hammie stretch :90 per leg

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